Grade A school lunches

Quick chili with cheese and whole-grain tortilla chips.

Photograph by: Darren Stone
, PNG

Kids are back at elementary school and parents will make this decision: what to pack the little gaffers for lunch. What you decide is important because the foods chosen will fuel your child with the energy and nutrients needed to make it through a busy day in and out of the classroom. Here are some things to consider.

Let Canada’s Food Guide assist you

Use Canada’s Food Guide to help you create school lunches. You’ll find information about it at the Heath Canada website www.hc-sc.gc.ca by entering Canada’s Food Guide into the search. Most dietitians I’ve spoken to suggest including choices from at least three of the four food groups, which cover items such as whole-grain products; fruits and vegetables; meats, fish, chicken, beans and alternatives; and dairy products and alternatives. If time allows, make a list of items in each group that your child currently eats, build upon it over time, and use that list to guide you on what to pack them for lunch.

Make lunches interesting and kid friendly

Store foods in easy-to-open containers and pack them in a way that maintains their quality. For example, don’t pack moist foods with ones that are meant to stay dry.

Add variation to the sandwiches you make by switching up the baked goods used as the base. Some items to consider are mini bagels, pita pockets, tortilla wrappers and mini buns.

To encourage fruit and vegetable consumption, make them easy to eat by choosing those that are bite-size, or by cutting them that way. If packing whole fruit, such as an apple, opt for smaller ones, not giant ones that would be more suited for an adult.

Pack colourful food

Food companies use bright-coloured foods to attract children to their products sometimes loaded with sugar, bad fats and artificial colouring, so why don’t you? Of course, I’m talking about healthy, fresh foods that have visual and taste appeal, such as berries, golden plums, purple grapes, cherry tomatoes, orange bell peppers and rich-green snap peas. Some parents will avoid buying some of these items because they deem them too expensive, but not hesitate purchasing that colourfully packaged processed food that’s on sale. Evaluate the true cost of both and you’ll likely find that fine fresh produce is the best value, particularly nutrition wise.

Read labels

This is not convenient to do, as most of us want to get in and out of the supermarket quickly. But try and read the nutrient fact box on the convenience items you buy for lunches, such as single-serving yogurts, cheese strings, granola bars, fruit leather and snack items. It can be shocking how much sodium, fat and sugar some of these products contain and the only way to determine that is to read the label.

Lead by example, get your child involved and be patient

If you eat healthfully — at least most of the time — there’s a better chance your child will, too. You are the boss, but empower your child by letting them help decide what goes into the lunch box. If they’re part of the process, there’s a better chance they will happily consume their lunch.

Also, although it’s definitely not easy, be patient if your child is a fussy eater. Regularly offer them new foods to try and don’t freak out if they reject them. It can take numerous attempts to get that fussy eater to try something new, but most eventually will. Jump for joy when they do!

Get inspired and pack foods safely

If you’re stuck for lunch ideas, check out the latest food and family magazines, websites and kid-friendly cookbooks for inspiration. In today’s column you’ll find four recipe ideas you can add to your repertoire. Supplement, where needed, with the items noted on Canada’s Food Guide. When packing the meal, use quality containers, vessels and lunch kits and remember this simple food safety rule: Keep cold foods cold, and hot foods hot.

Salmon Salad Sliders with Cucumber and Lettuce

The mini hamburger (slider) buns used in this recipe are sold at some supermarkets. Their small size makes them easy and fun for kids to eat. Spreading each bun with a little butter creates a barrier between the salmon salad filling and the bun, which helps keep the latter from becoming overly soft before the slider is eaten.

Preparation time: 15 minutes

Cooking time: None

Makes: 3 servings (2 sliders each)

1, 7.5-oz (213-g) can sockeye salmon, drained well

2 to 3 tbsp (30 to 45 mL) light or regular mayonnaise

1/4 cup (60 mL) finely chopped celery

1 green onion, thinly sliced (optional)

Lemon juice and freshly ground black pepper to taste

Butter, softened, to taste

6 mini hamburger sliders buns

6 small lettuce leaves

6 to 12 thin slices English cucumber

Combine the first five ingredients in a bowl. Spread the cut side of each bun with butter. Set a piece of the lettuce on each bottom bun. Divide and top

Quick Chili with Cheese and Whole-Grain Tortilla Chips

This tasty chili is easy to make and requires just five ingredients. You can it make the day before needed and reheat it.

Set a pot over medium heat. Add the beef and cook, stirring occasionally, until it is entirely cooked through and crumbly. Drain away the excess liquid. Mix in the salsa, stock, beans and brown sugar. Bring to a simmer, and simmer the chili, uncovered, 15 minutes, or until thick and tasty. Taste chili and season with salt and pepper, if needed, and it’s ready. Serve chili with grated cheese and tortilla chips.

Note: You can use any brand of tomato salsa to make the chili, but the one I successfully used when testing the recipe was Newman’s Own.

Red Pepper Hummus with Crackers, Vegetables and Cheese

I’m not giving exact amounts on items to include in this lunch. It will be up to you to determine how much to include based on the age of your child and appetite. The hummus recipe yields 2 cups (480 mL), so pack what you’ll need for the lunch(es), and keep the rest in a tight-sealing container in the refrigerator. It will keep for a few days. Adults will also enjoy this hummus.

Preparation time: 20 minutes

Cooking time: None

Makes: See recipe introduction

1, 19-oz (540-mL) can chickpeas, drained well, rinsed in cold water, and drained well again

Place the first eight ingredients in a food processor and pulse until smooth. Season the hummus with salt and pepper. Transfer to a tight-sealing container and refrigerate until needed. To make the lunch, place the hummus, vegetables, grapes or other fruit, and crackers in separate small containers or arrange in a compartmented container.

Note: The roasted red pepper and tahini (sesame seed paste) used in this recipe are available in jars at most supermarkets.

Whole-Wheat Macaroni Salad with Ham, Cheese and Vegetables

This comfort food salad and lunch item contains fibre, protein, calcium and a colourful mix of vegetables. The salad can be made the night before needed.

Cook the pasta in a large pot of lightly salted boiling water until just tender, about 8 minutes. While it cooks, combine the mayonnaise, yogurt or sour cream, mustard and oregano in a medium bowl. Drain the cooked macaroni well, cool in ice-cold water, drain well again and place in the bowl. Add the remaining ingredients and toss to combine. Cover and refrigerate until ready to pack for lunch.

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